Spaghetti vs. Tofu — In-Depth Nutrition Comparison
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How are spaghetti and tofu different?
- Spaghetti is richer in selenium and fiber, while tofu is higher in iron, calcium, manganese, copper, phosphorus, and vitamin B1.
- Tofu covers your daily need for iron, 61% more than spaghetti.
- Spaghetti contains 6 times more fiber than tofu. Spaghetti contains 1.8g of fiber, while tofu contains 0.3g.
- Spaghetti has a higher glycemic index (49) than tofu (15).
Pasta, cooked, unenriched, without added salt and Tofu, raw, regular, prepared with calcium sulfate types were used in this article.
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains less SodiumSodium | -85.7% |
| Contains more SeleniumSelenium | +196.6% |
| Contains more MagnesiumMagnesium | +66.7% |
| Contains more CalciumCalcium | +4900% |
| Contains more PotassiumPotassium | +175% |
| Contains more IronIron | +972% |
| Contains more CopperCopper | +93% |
| Contains more ZincZinc | +56.9% |
| Contains more PhosphorusPhosphorus | +67.2% |
| Contains more ManganeseManganese | +87.9% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +500% |
| Contains more Vitamin B3Vitamin B3 | +105.1% |
| Contains more Vitamin B5Vitamin B5 | +64.7% |
| Contains more Vitamin CVitamin C | +∞% |
| Contains more Vitamin B1Vitamin B1 | +305% |
| Contains more Vitamin B2Vitamin B2 | +160% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more FolateFolate | +114.3% |
| Contains more CholineCholine | +350% |
All nutrients comparison - raw data values
| Nutrient |  |
 |
DV% diff. |
| Iron | 0.5mg | 5.36mg | 61% |
| Calcium | 7mg | 350mg | 34% |
| Selenium | 26.4µg | 8.9µg | 32% |
| Polyunsaturated fat | 0.326g | 2.699g | 16% |
| Manganese | 0.322mg | 0.605mg | 12% |
| Starch | 26.01g | 11% | |
| Carbs | 30.86g | 1.87g | 10% |
| Copper | 0.1mg | 0.193mg | 10% |
| Fats | 0.93g | 4.78g | 6% |
| Phosphorus | 58mg | 97mg | 6% |
| Fiber | 1.8g | 0.3g | 6% |
| Vitamin B1 | 0.02mg | 0.081mg | 5% |
| Protein | 5.8g | 8.08g | 5% |
| Calories | 158kcal | 76kcal | 4% |
| Choline | 6.4mg | 28.8mg | 4% |
| Zinc | 0.51mg | 0.8mg | 3% |
| Magnesium | 18mg | 30mg | 3% |
| Saturated fat | 0.176g | 0.691g | 2% |
| Folate | 7µg | 15µg | 2% |
| Vitamin K | 0µg | 2.4µg | 2% |
| Monounsaturated fat | 0.131g | 1.056g | 2% |
| Vitamin B2 | 0.02mg | 0.052mg | 2% |
| Potassium | 44mg | 121mg | 2% |
| Vitamin B3 | 0.4mg | 0.195mg | 1% |
| Vitamin B5 | 0.112mg | 0.068mg | 1% |
| Vitamin C | 0mg | 0.1mg | 0% |
| Net carbs | 29.06g | 1.57g | N/A |
| Sugar | 0.56g | 0.62g | N/A |
| Sodium | 1mg | 7mg | 0% |
| Vitamin E | 0.06mg | 0.01mg | 0% |
| Vitamin B6 | 0.049mg | 0.047mg | 0% |
| Tryptophan | 0.083mg | 0.12mg | 0% |
| Threonine | 0.206mg | 0.402mg | 0% |
| Isoleucine | 0.228mg | 0.435mg | 0% |
| Leucine | 0.44mg | 0.713mg | 0% |
| Lysine | 0.133mg | 0.452mg | 0% |
| Methionine | 0.065mg | 0.108mg | 0% |
| Phenylalanine | 0.297mg | 0.428mg | 0% |
| Valine | 0.262mg | 0.446mg | 0% |
| Histidine | 0.132mg | 0.221mg | 0% |
| Fructose | 0.03g | 0% | |
| Omega-3 - ALA | 0.024g | N/A |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
| Contains more CarbsCarbs | +1550.3% |
| Contains more ProteinProtein | +39.3% |
| Contains more FatsFats | +414% |
| Contains more WaterWater | +36.1% |
| Contains more OtherOther | +157.1% |
Fat Type Comparison
Fat type breakdown side-by-side comparison
| Contains less Sat. FatSaturated fat | -74.5% |
| Contains more Mono. FatMonounsaturated fat | +706.1% |
| Contains more Poly. FatPolyunsaturated fat | +727.9% |